The Best and Worst Cheeses for a Keto Diet: A Balanced Cheat Sheet
The ketogenic (keto) diet is a low-carb, high-fat eating plan designed to put your body into a state of ketosis. Achieving and maintaining ketosis is essential for many of the diet's health benefits, such as weight loss and improved blood sugar control. Cheese can be a delicious and beneficial part of a keto diet, with many varieties providing a high fat content and low carbohydrate count. However, the best and worst cheeses for keto diets can vary, and individual tolerance to different cheeses may also play a role. This article aims to help you identify the best and worst cheese options for a keto diet based on macronutrient profiles and general guidelines.
Best Cheeses for Keto
The best choices for a keto diet are hard aged cheeses, such as cheddar, parmesan, and swiss, as well as soft cheeses like brie and goat cheese. These high-fat, low-carb cheeses make them excellent for supporting your keto journey. Cream cheese and mascarpone are also great options as they complement the macro ratios of a keto diet. Here are some of the best cheeses:
Blue Cheese: A 1-ounce (28-gram) serving contains approximately 0.4 grams of carbohydrates, 8 grams of protein, and 8 grams of fat. Brie: A 1-ounce (28-gram) serving contains approximately 0.1 grams of carbohydrates, 6 grams of protein, and 8 grams of fat. Camembert: A 1-ounce (28-gram) serving contains approximately 0.4 grams of carbohydrates, 6 grams of protein, and 8 grams of fat. Cheddar: A 1-ounce (28-gram) serving contains approximately 0.4 grams of carbohydrates, 7 grams of protein, and 9 grams of fat. Cream Cheese: A 1-ounce (28-gram) serving contains approximately 0.8 grams of carbohydrates, 2 grams of protein, and 9 grams of fat. Feta: A 1-ounce (28-gram) serving contains approximately 1.2 grams of carbohydrates, 4 grams of protein, and 6 grams of fat. Goat Cheese: A 1-ounce (28-gram) serving contains approximately 0.6 grams of carbohydrates, 6 grams of protein, and 8 grams of fat. Mozzarella: A 1-ounce (28-gram) serving contains approximately 0.6 grams of carbohydrates, 6 grams of protein, and 6 grams of fat. Parmesan: A 1-ounce (28-gram) serving contains approximately 1.2 grams of carbohydrates, 10 grams of protein, and 7 grams of fat. Swiss Cheese: A 1-ounce (28-gram) serving contains approximately 0.4 grams of carbohydrates, 8 grams of protein, and 8 grams of fat.The Worst Cheeses for a Keto Diet
While there are a multitude of great cheese options for a keto diet, some cheeses can sabotage your progress if consumed in excess. Processed cheeses, such as American cheese and Velveeta, are often loaded with added sugars and preservatives. Soft fresh cheeses like ricotta and cottage cheese typically have a high carbohydrate content that can hinder your ketosis journey. Here’s a list of the worst cheeses for a keto diet:
American Cheese: A 1-ounce (28-gram) serving contains approximately 2.3 grams of carbohydrates, 6 grams of protein, and 5 grams of fat. Colby: A 1-ounce (28-gram) serving contains approximately 2.2 grams of carbohydrates, 7 grams of protein, and 6 grams of fat. Monterey Jack: A 1-ounce (28-gram) serving contains approximately 1.2 grams of carbohydrates, 6 grams of protein, and 6 grams of fat. Gouda: A 1-ounce (28-gram) serving contains approximately 1.1 grams of carbohydrates, 7 grams of protein, and 8 grams of fat. Pepper Jack: A 1-ounce (28-gram) serving contains approximately 1 gram of carbohydrates, 6 grams of protein, and 6 grams of fat.Choosing the Right Cheese for Keto
When selecting cheese for your keto diet, it's essential to consider the macronutrient profile of each type. Hard aged cheeses and soft cheeses tend to be better for a keto diet because they generally have fewer carbohydrates and more fat. However, individual tolerance may vary, so it's crucial to monitor how each cheese affects your body. You can track your carbohydrate intake and ensure you stay within your daily limit by using a carb counter. Remember to consume cheese in moderation and balance it with other low-carb, high-fat foods to maintain a healthy nutrient profile.
Conclusion
The best and worst cheeses for a keto diet are determined by their macronutrient profiles. Stick to high-fat, full-fat cheese varieties and avoid low-fat or processed options for the best keto-friendly cheese options. Understanding the carbohydrate and fat content of your cheese choices will help you maintain ketosis and enjoy the many benefits of the keto diet. Happy keto eating!